Intermediate Sprint

Average Weekly Training Hours 07:20
Training Load By Week
Average Weekly Training Hours 07:20
Training Load By Week

This plan is designed for the Intermediate Triathlete. If you have competed in triathlon for a few seasons you should have no problem completing this training plan.
It includes some guidelines for Heart Rate Zones during intervals to help you ensure proper effort and pacing during your workouts.

Sample Day 1
0:30:00
Prep

easy pace, get back into the swing of following a schedule.

Sample Day 2
0:40:00
Base 1 WK 3 SS

Warm up: 200 swim, 200 kick (with fins)
5 x 50 finger tip drag drill, 10 seconds rest between
6 x 100, odd's fast pace, even's easy pace 20 seconds rest between
5 x 50 shark fin drill, 10 seconds rest between
easy swim to cool-down remaining time

Sample Day 2
1:00:00
Base 1 WK 3 Mid B

60 minutes at an easy pace, on a relatively flat course, in door trainer or stationary bike.
Practice the "circles" drill 10-12 times during the workout.

Sample Day 3
0:30:00
Prep

easy pace, get back into the swing of following a schedule.

Sample Day 4
1:00:00
Base All WKs AE bike

Ride 60 minutes at an easy pace, rolling course is ok but keep the effort low on hills.

Sample Day 4
0:40:00
Base 2 WK 1 SS ME

200 gradually building effort warm up
6 x 50 drills, 3 shark fin/3 finger tip drag 10 sec rest between
4 x 200 Moderate pace, 30 sec rest between
100-200 cool down mix in breast stroke and back stroke to stretch out your shoulders

Sample Day 5
0:45:00
Base 1 WK 3 Long R

45 min easy pace, practice good form and running tall